Phytochemicals in the Canadian Diet

Substances found in plant foods that are not essential nutrients but may have health-promoting properties.

Substances found in animal foods that are not essential nutrients but may have health-promoting properties.

Foods that provide health benefits beyond basic nutrition.

A group of phytochemicals that includes lycopene, lutein, and beta-carotene.

A group of phytochemicals that includes flavonoids and tannins.

Plant compounds that mimic the effects of estrogen in the body.

A type of phytochemical found in cruciferous vegetables like broccoli, cauliflower, and cabbage.

A type of phytochemical found in cruciferous vegetables like broccoli, cauliflower, and cabbage.

Chemicals in plants that protect them from pests and diseases.

Compounds in plants that can be harmful to humans.

Substances that can neutralize molecules that damage cells. They may help protect your body from diseases.

Compounds that can cause cancer.

A type of carotenoid that is important for eye health and may reduce the risk of age-related macular degeneration.

Plant compounds that resemble cholesterol.

A compound found in hot peppers that can help with blood clotting.

Compounds found in cruciferous vegetables like broccoli, Brussels sprouts, and cabbage. They can help to detoxify carcinogens.

Chemicals in onions, garlic, leeks, and chives. They may help protect against heart disease and have antibacterial effects.

A compound found in grains and legumes. It can help protect the body from free radicals.

Plant compounds found in beans and herbs. They may help reduce cholesterol absorption and have anticancer properties.

The best known carotenoid, provides the most vitamin A activity.

Carotenoid found in tomatoes, a strong antioxidant but doesn't provide vitamin A.

A type of polyphenol that gives blueberries and raspberries their blue/red color.

A common polyphenol found in grapes and wine, may contribute to longer lifespan and reduced disease risk.

The seeds of the cocoa tree, processed into cocoa solids and cocoa butter.

The vegetable fat derived from cocoa beans, gives chocolate its creamy texture.

Chocolate made from at least 70% cocoa, rich in polyphenolic antioxidants.

A compound in cocoa that may contribute to mood enhancement.

Chocolate made primarily from cocoa butter and sugar, contains no cocoa solids.

Degeneration of a portion of the retina, leading to loss of visual detail and blindness.

Phytochemicals are plant compounds that provide health benefits beyond basic nutrition. They are not essential nutrients, but they can have powerful effects on the body.

Phytoestrogens are a type of phytochemical that mimic the effects of the hormone estrogen in the body. They can be found in soy, flaxseed, and other plants.

Indoles are a type of phytochemical found in cruciferous vegetables like broccoli, cauliflower, and cabbage. They help to inactivate estrogen, which may lower cancer risk.

Isothiocyanates are a type of phytochemical found in cruciferous vegetables like broccoli, cauliflower, and cabbage. They stimulate enzymes that detoxify carcinogens.

Cruciferous vegetables are a group of vegetables that include broccoli, cauliflower, cabbage, and Brussels sprouts. They are excellent sources of phytochemicals like indoles and isothiocyanates.

Alliums are a group of plants that include garlic, onions, leeks, chives, and shallots. They are rich in sulfur-containing compounds that have many health benefits.

Canada's Food Guide recommends a diet rich in fruits and vegetables. This ensures a good intake of various phytochemicals.

Eating a diet rich in plant foods is more beneficial than taking phytochemical supplements. Supplements lack the complex interplay of nutrients found in whole foods.

The Portfolio diet is a plant-based diet high in plant sterols, soy, almonds, and soluble fiber. It can effectively lower cholesterol levels.

A diet rich in flaxseeds, cruciferous vegetables, and fruits and vegetables may significantly reduce the risk of cancer, including breast, colon, prostate, and lung cancer.

Choosing five different colored fruits and vegetables each day ensures a diverse intake of phytochemicals.

Adding spices like garlic, ginger, and basil to your cooking is a great way to increase your intake of phytochemicals.

Incorporating barley or bulgur into your diet is an excellent way to increase your fiber intake and get a dose of phytochemicals.

Switching to whole wheat bread, brown rice, and whole wheat pasta will provide more fiber and phytochemicals compared to refined grains.

A type of study that directly compares the effects of two different interventions, such as a dietary intervention and a drug, on a group of people.

A dietary pattern characterized by consuming a variety of fruits, vegetables, whole grains, beans, and nuts, while limiting red meat, processed foods, and added sugars.

A type of research that investigates the association between a dietary factor and a specific health outcome, such as cancer or heart disease, in a large population.

The percentage of Canadians over 12 years old who consumed fruits and vegetables five or more times per day in 2017.

Whole grains deliver as many or more phytochemicals and antioxidants than fruits and vegetables.

Studies show that consuming whole grains is linked to a lower risk of conditions like cancer, heart disease, diabetes, and obesity.

The bran and germ parts of whole wheat flour contain a higher concentration of beneficial compounds compared to refined white flour.

Plant sources of protein, like soybeans, flaxseed, legumes, nuts, and seeds, offer more than just protein. They are also rich in fiber and phytochemicals.

Added phytochemical supplements and fortified foods may provide some benefits, but they lack the synergistic effects of naturally occurring compounds and may not contain the same array of phytochemicals.

The impact of phytochemicals on health is often due to the interaction of various compounds with each other, making it difficult to replicate the benefits through isolated supplements.

Despite the variety of available forms, ensuring a balanced diet rich in fruits, vegetables, and whole grains remains the best strategy for obtaining the full array of phytochemical benefits.

The removal of the bran and germ during the processing of grains leaves behind refined flour, which is lower in beneficial nutrients and phytochemicals.

Foods like french fries, which are high in fat and contain fewer beneficial phytochemicals, make up a significant portion of people's vegetable intake.

A group of phytochemicals found in cruciferous vegetables like broccoli, cauliflower, and cabbage, known for their potential health benefits.

The process of removing the outer layers of grains, including the bran and germ, to create refined flour. This process reduces the nutrient content of the grain.